Skill

5x6 Strict Pull Ups
Rest 2:00

CFL/Newbs
5x6 Ring Rows with feet on a box
Rest 2:00

WOD

5RFT
20 Push Ups

Strength

Sumo Deadlift: 1RM. 
Rest 2:00
*Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

CFL/Newbs:
3RM Conventional Deadlift

"STRONGMAN SATURDAY"

Part 1
5 rounds
-bent over BB row (pronated grip) x 20
-Zercher BB carry AHAP 25 ft and back

Part 2
:40 s max sandbag squats
100 ft backward sledpull AHAP
100 ft forward sledpull AHAP

Strength

Bench Press 1RM
Rest 2:00

CFL/Newbs: 5RM

*20 banded pull apart between each set

WOD

5 RFT
10 T2B (Knee Raises)

Strength

EMOM x 4
1 Power Clean + Jerk at 80%

E2MOM x 3
4 Back Squats @ 80%

WOD

2 RFT
25 Power Cleans (115,75)
25 Bar Facing Burpees

"Active Recovery"

Part 1:
Row 40 cals- Rest 90s
Row 30 cals- Rest 90s
Row 20 cals- Rest 90s
Row 10 cals
16:00 min time cap

then...

Part 2:
50 DU in 90s- Rest 60s

WOD

For time
10-8-6-4-2
Kipping HSPU
*2 Rope climbs after each set

RX+
For time
10-8-6-4-2
Strict HSPU
*2 Rope climbs after each set

Scaled
15-12-9-6-3
Box Push Ups

Strength

Front Squat Box Squat: 2RM
Rest 2:00
– Use a 13-15” Box.
CFL/Newbs Option: 5 x 5, adding weight if form permits

WOD 

4 rounds for time

"Sashy Pants"

Teams of 3

Part 1: 5 Minutes
100 DU (200 sgl) split even
1 person jumping while 2 people hold deadlift bar (225/155)
*if bar needs rest: jumping must stop. Switch as needed

Part 2: 10 Minutes

Skill

OTM x 12
Min 1: Double KB Overhead Carry for 100 ft
Min 2: 12/8 Ring or Bar Dips
Min 3: 10/6 Strict Chin Ups

WOD

"Game Day Friday"
25 Bar Facing Burpees